CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
2 sets of:
L Banded Palloff Hold, 20 secs
R Banded Palloff Hold, 20 secs
L Banded Lateral Monster Walk, 30 secs
R Banded Lateral Monster Walk, 30 secs
L Single Leg Prone GHD Plank, 30 secs
R Single Leg Prone GHD Plank, 30 secs
L Dynamic Bulgarian Split Squat Jumps, 20 secs
R Dynamic Bulgarian Split Squat Jumps, 20 secs
Rest 1 min
You should be able to complete this entire glute activation circuit in less than 12 mins.
Strength
Metcon (No Measure)
Bulgarian Split Squat 16-16-16-16, using heaviest weight per set
Rest 45 secs
Supinated Barbell Bent Over Row 8-8-8-8, using heaviest weight per set
Rest 1 min
Complete as a 4 round super set.
Bulgarian Split Squats- 4×8 L/8 R, rest 45 secs between, 30X1 tempo
Supinated Barbell Bent Over Rows- 21X0 tempo
The goal for today is to establish your 8RM bulgarian split squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack a barbell to test this lift.
Metcon
Metcon (Time)
For time:
Run, 800 m
100 Air Squats
75 Kettlebell Swings, 24/16 kg
50 Kettlebell Front Rack Walking Lunges, 24/16 kg
75 Kettlebell Swings, 24/16 kg
100 Air Squats
Kettlebell Front Rack Walking Lunges- switch arms as you wish
